Indoor Cycling Workouts for Beginners

Indoor cycling offers immense health benefits, but if you’re new to the world of indoor cycling, you may feel intimidated or overwhelmed by some of the high intensity spinning workout routines offered at your local gym. If you aren’t ready to jump headfirst into a rigorous, 60-minute Spinning® class, you can build up your endurance by practicing some easy indoor cycling workouts for beginners.

Tips for Beginners

Before starting any workout, it’s important to stretch thoroughly. And if you have any health issues or have not engaged in any sort of exercise regimen for an extended period of time, you should speak with your doctor before beginning any rigorous routines. If you can even devote just 20 to 30 minutes a day to indoor cycling, the cumulative benefits will be enormous, and before long, you will easily find yourself keeping up with the seasoned cyclists at your local fitness center.

Indoor Cycling Workouts for Beginners

There are many simple workouts that you can enjoy—at home or at the gym—for the purpose of getting acquainted with the indoor cycling process. You will notice that there are a lot of settings and options available on your screen, but in the beginning, you just want to focus on building up your stamina.

So just start pedaling, and choose a resistance setting that provides you with a challenge while still enabling you to pedal for at least 30 minutes. With each day, try to increase your resistance or your speed by just a little bit. The key here is to get accustomed to the feel of the bike and to build a basic foundation for your cycling lifestyle.

When you feel ready, you can start working on some speed intervals. Bicycling.com recommends doing four one-minute fast-pedal intervals, using an easy gear with a high cadence. Afterward, pedal easily for 5 minutes, then follow up with 10 to 12 intervals of 30 seconds on, 30 seconds off. During the “on” periods, expend as much energy as possible.

Looking for an Indoor Cycling Bike?

At Spinning®, we offer the best stationary bicycles available. In fact, we wrote the book on the indoor cycling phenomenon, and our cycles are still the best. Use the Search form above to find a certified Spinning® class in your neighborhood, or check out our online store to find an affordable, superior Spinner® bicycle for your home. Take control of your physical fitness, with Spinning®.